I have introduced my 10x10m sprint protocol in previous videos, outlining the basic protocol. In this video, I have provided insight into the use of different start types to help manage sprint intensity and overall velocity in your workouts.

The basic concept of varying sprint starts is intended to lengthen recovery times between repetitions, as well as provide more propulsive force on the start to encourage a greater rate of acceleration. If you adopt an easier start setup that is quick to implement, you can reduce your inter-repetition rest time and transform the workout into a more conditioning-oriented workout. Shorter recovery times reduce the sprint velocity but also drive the work into a more endurance-oriented energy system.

A more explosive start position not only results in greater force production in the early stages of acceleration, but also takes more time to implement. The additional recovery created by the start setup can help to maintain a higher run velocity throughout each set and over the entire workout. More time can also be taken between the set recoveries, varying from 3 minutes to as high as 10 minutes.

As a practitioner, whether a performance coach or rehabilitation professional, slight adjustments in recovery periods and start types can easily transform your 10x10m protocol into the best solution for your specific needs on the day.

More information on these types of protocols and others related to performance training and return-to-play protocols is available via the following link: https://www.runningmechanics.com/